Recipe courtesy of Michele Urvater

Black Bean, Corn and Pumpkin Stew

  • Total: 35 min
  • Prep: 5 min
  • Cook: 30 min
  • Yield: 4 servings
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1/4 cup olive oil

1 red pepper, seeded and cut into 1/4-inch dice

1 teaspoon cumin seeds

2 cloves minced garlic

1 teaspoon oregano

1/4 teaspoon ground cinnamon

1/8 teaspoon ground cloves

1 teaspoon paprika

2 cups thawed frozen corn kernels

2 cups winter squash like pumpkin or acorn, cut into 3/4-inch dice

1 (16 ounce) can (2 cups) plum tomatoes, chopped, juices reserved

2 cups chicken broth

2 (16 ounce) cans black beans drained and rinsed

Salt and pepper

12 ounces medium wide egg noodles cooked and drained

2 jalapeno peppers, seeded and finely minced

1/4 cup toasted sunflower or pumpkin seeds, optional


  1. Heat olive oil until hot. Add red pepper and saute for 5 minutes or until somewhat tender. Add the cumin seeds and saute a few seconds until you get a whiff of their aroma. Add garlic, oregano, cinnamon, cloves and paprika and saute for a few seconds or until aromatic. Add corn, winter squash, tomatoes with their juices, the broth and bring to a boil. Cover and simmer for 15 minutes or until squash is almost tender. Add beans, cover and simmer another 5 to 10 minutes or until squash is completely tender. (If liquid seems to be evaporating too much, add more water.) Season to taste with salt and pepper and spoon over noodles. Garnish with jalapeno pepper and toasted sunflower seeds.

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